resistance training

An injury to the rotator cuff may prove to be one of the most problematic injuries one could suffer. This is because such an injury could lead to extreme pain every time someone where to lift his/her arm. This would certainly have the effect of inhibiting one’s ability to perform life’s daily tasks with any sense of ease. That is why it is advisable to integrate exercises for rotator cuff strengthening into one’s regular workout regimen.

These exercises are actually easy and simply to do-and they don’t require a lot of exertion. They are selected to help develop strength specifically in the rotator cuff area. Most require minimal effort, use lots of repetitions of easy movements, incorporate light weights, and may be used as a prerequisite to more challenging and complex workouts if desired.

Note: All of these exercises will focus on the joint connecting the shoulder and the arm. This is where the rotator cuff muscle group is located. All of these exercises will include the same basic form or position. Bend your elbow to form a 90 degree angle between your forearm and your upper arm. Rotate the hand to a palm up position. Hold a light dumbbell or weight in your hand to add additional strength. Then incorporate the specific body positioning for each exercise outlined below, maintaining this arm position.

Standing External Rotator – The traditional 90 degree rotator exercise is performed in a standing position. Light weights and moderate reps should be performed. For example, a 5lb dumbbell can be rotated upwards for 10 reps. Of course, you can go higher or you can go lower depending upon your strength and conditioning level. However, high reps/heavy weights will certainly not be recommended for those that may be new to rotator cuff exercises.

Seated External Rotator – Sit down on an exercise bench and then repeat the exact same exercise as above. The sitting position will make it easier for anyone who has a difficult time standing or supporting their body weight. However, it is essential that you keep good posture and maintain a straight back when doing this exercise in a seated position.

External Rotator – Side Lying Position – Similar to the previous two exercises, you will actually be performing the exact same arm movements. The only difference is, this time you will lie on your side to do it. This changes your center of gravity and works different parts of the rotator cuff muscle group.

Knee Support External Rotator – While seated on the floor, bend you led and place your elbow on the knee. From this position, you perform your exercises. This may take a little of the weight stress off the weight making it one of the easier exercises for rotator cuff strength to perform. Also, the change in the gravitational angle also adds to the potential impact of the exercise.

Tom Nicholson has spent years helping carpal tunnel sufferers. Please click here to find out more about some exercises for rotator cuff.